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JT Kalnay 12-14-2014 10:06 AM

Re: Over 50 Crossfitters Sign In
Sunday December 14, 2014

Heading for the sun tomorrow, but this morning was spent toiling in the Shed 'o Pain.

Mobility work (goblet squat, pass throughs, hips)

TGUs up to 45# (TGUs make BTUs) (was really happy to hit the 45# TGU!)
This is a money movement for me and I feel better every time I get down on the ground and roll around like that.

OHS up to 95# (could have gone heavier but that wasn't today's agenda)

A simulated C&J competition
lots of empty bar movements, trying to groove the path and feel the path
I was pretty happy to hit 235, it's my new Shed PR (and only 10 pounds short of my all time PR).

Cliff Miller 12-15-2014 08:31 AM

Re: Over 50 Crossfitters Sign In
JT i was tired just reading your last thursday work out...nice job....

good work as well bill.....funny how those work parties can get in the way of a day eh?

friday nite

Box Squat (+3") to Box Jump: 2-2-2-2-2-2-2-2 got up to a 39"box

Back Squat: 5-5-RM (5 or more) 215-250-285
65%-75%-85% of .9 of 1RM
or adding 5# from Nov. 21st 2014

Sumo Speed Pulls: 8x1 (minis) 185 red bands
*on 3/4 mat

Belt Box Squat: 12-12-12 90lbs

Reverse Hyper: 3x20 (strap) 90lbs
*big swing out the front, less out the back

Lunge: 100 22 lb barbell...did these unbroken....was hurting by the end
*barbell if possible

Weighted Sit-ups: 3x10 20lb dbell
*weight held behind the head

Pat Quigley 12-15-2014 03:02 PM

Re: Over 50 Crossfitters Sign In
Hi gang. Out for a while with bronchitis.
Picked up where I left off on Wendler progressions.

Back Squat: 3X225,275,315
5X10 Good morning
5X10 BS w. 185 and chains.

JT Kalnay 12-16-2014 05:41 AM

Re: Over 50 Crossfitters Sign In
Monday December 16, 2014

Walked through CLE airport

Walked through Tampa airport

Walked on Sand Key for an hour

Cliff Miller 12-16-2014 07:43 AM

Re: Over 50 Crossfitters Sign In
enjoy your beach and sun JT

last nite

Multi Grip Bench: 5-5-RM (5 or more) 135-150-175
add 5# from Nov. 17th 2014

Ext. Rot. Band Pulls: 4x20/s

Bow Bar 1-1/2 Rep: 6-6-6 102-112-122

Tate: 10 warm up - 30 (work set) 10/20

Flat Bench DB Row: 3x15 20/25/30

Flat Bench Lateral Raise: 12-12-12 10/15/20
*bent elbows

Seated MAG Grip Row: 10-10-10 (M) 70/80/90
*very strict on the upper back engaugment

JT Kalnay 12-16-2014 02:49 PM

Re: Over 50 Crossfitters Sign In
@Cliff, it is very enjoyable indeed, particularly given the contrast with the overcast and gloom in Cleveland...

Tuesday December 17, 2014

Rounds of presses and pull downs:

Strict single arm dumbbell presses, alternating arms
5, 10, 15, 20, 15, 20, 25, 30, 35, 40, 45, 50

10 Pull downs, adding 1 plate per round

KB swings

Then went for a short walk on the boardwalk on the bay.

Cliff Miller 12-17-2014 09:55 AM

Re: Over 50 Crossfitters Sign In
last nite

Row: 1000m (warm up)

Reverse Hyper: 15-15-15 (warm up) 90lbs

Seated Mega Bow Good Mornings: 6-6-6 102-112-122

Dimel Deads: 20-20-20 135-175-200
*finish at 45% of 1RM DL

GH Raise: 5x3

45 Degree Barbell Hip Ext.: 10-10-10 10-15-20

GHD Oblique Crunch: 3x20/s with a 20 lb med ball
*2sec pause at the top of each rep

JT Kalnay 12-17-2014 12:23 PM

Re: Over 50 Crossfitters Sign In
Wednesday December 17, 2014

Paddled a sea kayak in the warm Gulf of Mexico for a little less than an hour.

Discovered several little muscles that don't get used much.

As the afternoon goes on, more and more of those muscles are revealing themselves.

Beautiful sunshine and calm water, not a bad way to spend an hour.

Alden Hingle 12-18-2014 07:16 AM

Re: Over 50 Crossfitters Sign In
Great work, guys!

WU: Row 1km; pull-ups 6, 10, 8, 8
Workout: Deadlifts
Deadlifts 55, 65, 75 x5/ 80, 90 x8/ 100 x20
Goblet squats 35, 45, 45, 45 x10
Sled pull 115 x120 yds x3
KB swings 35 x90/ 45 x20

12/14 Overhead press
WU: Row 1km; pull-ups x6
Overhead press 45, 55, 65 x5/ 70, 80, 90, 95 x8
KB press 35 x30, 20, 20
Weighted pull-ups +20 x6, 6, 6, 6
Prowler 90# x60 yds/ 50# x60 yds
3 rds box jumps (24" box) x20/ KB swings 45# x20

Spent a couple days in Millis, MA, and worked out in a very well-equipped Gold's Gym. The Prowler is a real butt-kicker!

12/17 Split squats
WU: Row 1km; pull-ups BWx4; split squats BW x20
Split squats +15, 18, 24 x10/ +24, 27 x16/ +30 x24
Weighted pull-ups +15 x8/ 18 x6/ 24 x6/ 27 x6/ 30 x6
Goblet squats 35 x10/ 45 x15x2

Cliff Miller 12-18-2014 08:50 AM

Re: Over 50 Crossfitters Sign In
don't forget the sun screen JT :D

welcome back alden

last nite

Bench Press: 3-3-RM (70-80-90%) 145/165/185---5 reps
*calculate of .9 of 1RM

Side Lying DB Ext. Rot.: 3x20/s 10lb

Close Grip Floor Press: 6-6-6 95-115-135

Rollbacks: 10-10-10 10/12/15

Seated MAG Grip Rows: 8-8-8 (N) 70/90/115
make sure you're pulling from the back

Single Arm DB Rows: 10-10-10/s 35-45-55

Ski Tri Pulldowns: 5min.

had an xray of shoulder done last the call tuesday dr. wants to see you...went in yesterday....he said shoulder is toast....same one that i had surgery on 4 years cartlidge.....lots of bone spurs and some other stuff.....i asked him about weight training with it....said in his opinion it can not do any more damage than what is already there and in fact it could possibly help to strenghten the muscle around the joint given how messed up the joint waiting for a consulation with the surgeon .... again.....

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